{"id":608,"date":"2014-07-11T18:15:07","date_gmt":"2014-07-11T18:15:07","guid":{"rendered":"https:\/\/happyglutenfree.com\/?page_id=608"},"modified":"2014-07-11T20:33:04","modified_gmt":"2014-07-11T20:33:04","slug":"200000222-2","status":"publish","type":"page","link":"https:\/\/happyglutenfree.com\/200000222-2\/","title":{"rendered":"How To Go Gluten-Free Course – Lesson 2"},"content":{"rendered":"
PRIOR LESSONS:<\/p>\n
The first few weeks on a gluten-free diet are the toughest. In particular, it is confusing to know what to eat and where to buy it. You may feel a sense of loss at the thought of the lifestyle change you\u2019re facing. But thorough planning and determination will help you get past the sense of loss. .<\/p>\n
In this Lesson I will discuss a process you can use to be confidently gluten-free. I will show you how to track your progress, create a meal plan for a full week, and how to formulate a comprehensive grocery shopping list.<\/p>\n
The amount of information relating to eating gluten-free is overwhelming. How can you possibly manage all the information? You can prevent being overwhelmed by keeping track of important information and your progress in a journal.<\/p>\n
Bring your journal with you when you visit your doctor or nutritionist, as they may have tips you\u2019ll want to jot down. Reviewing it on a regular basis can show you what is going well, and where you need help as you transition to eating gluten-free.<\/p>\n
Here are some ideas of things to note in your journal:<\/p>\n
A three-ring binder with paper and folders makes a great journal. Use the folders to keep handouts, magazine clippings, Internet printouts and other information you collect. Use the paper to take notes and record details of how things are progressing.<\/p>\n
If you find a recipe or product you love, make a note of it. When you make a mistake (and you will), make a note of that as well.<\/p>\n
Keep track of symptoms. Note which food seems to work and those you should avoid (your body\u2019s responses will gives you clues). Logging successes and failures helps track your progress and accelerates the learning curve.<\/p>\n
Organize your binder by sections such as Recipes, Notes, Products, and Medical. This will help you keep the information organized and ready to use. It\u2019s your personal journal, so make sure it fits your lifestyle.<\/p>\n
You could also create and use an electronic journal. Programs like Evernote make note taking very easy. Plus with Evernote, you can capture pictures of recipes with your Smartphone, download pages from the Internet, and all the information can be organized into folders that can be shared between your computer, phone, and tablet.<\/p>\n
Now that you have a solid plan for keeping track of how your gluten-free diet is going, it\u2019s time to plan for what to eat during your first week. (Even if you already eat gluten-free, it is helpful to go through the exercise of planning your meals in advance.)<\/p>\n
In this section you\u2019ll find meal and snack ideas for a full seven days, as well as tips for handling some common challenges.<\/p>\n
During the first week you should focus on incorporating and cooking gluten-free food, as knowing what to eat each day can be a challenge.<\/p>\n
This One Week Meal Plan includes suggestions for breakfast, lunch, and dinner (five of the seven breakfasts are great for busy workday mornings). These are all meals to cook at home. These are designed to be relatively simple to prepare until you get more comfortable with cooking gluten-free. (It\u2019s a given that all components should be gluten-free)<\/em>:<\/p>\n Breakfast<\/strong><\/p>\n Lunch<\/strong><\/p>\n Dinner<\/strong><\/p>\n Snacks<\/strong><\/p>\n This is a total of 21 meals to use over seven days, so you can mix and match to create meals for each day.<\/p>\n The next step is to make a grocery list from your meal planning.<\/p>\n Although the trend for providing gluten-free products to consumers is on the rise, finding appealing food can be challenging. To make the search easier you should have a grocery list to take with you to the supermarket.<\/p>\n Research gluten-free alternatives for each item on your list in case the supermarket is out of the product you\u2019re looking for, and write them next to the item. For example, the start of a grocery list for the One Week Meal Plan could look like the one below (in the chapter titled \u201cBe Confident\u201d I suggest many more gluten-free options):<\/p>\n Produce<\/strong><\/p>\n Meat<\/strong><\/p>\n Dairy<\/strong><\/p>\n Miscellaneous<\/strong><\/p>\n <\/p>\n Depending on where you live, it could be hard to find gluten-free products. But that shouldn\u2019t limit you as you can order the food online and have it shipped to your door. These websites sell gluten-free products at competitive prices:<\/p>\n Amazon.com:\u00a0 In addition, you get free two-day shipping and cheap overnight shipping with an Amazon Prime membership.<\/p>\n Celiac.com – The Gluten-Free Mall:\u00a0 Is one of the original online gluten-free supermarkets.<\/p>\n Maintaining a gluten-free diet can seem daunting when you think of it in terms of weeks or months, so take it one day at a time. Baby steps\u2026 baby steps\u2026 baby steps!<\/p>\n If you accidentally eat food containing gluten, address your physical symptoms, work on feeling better, and don\u2019t beat yourself up about it. Being on a gluten-free diet will become second nature and an inherent part of your healthier lifestyle.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" PRIOR LESSONS: Lesson 0 – Introduction Lesson 1 – About Gluten-Free The first few weeks on a gluten-free diet are the toughest. In particular, it is confusing to know what to eat and where to buy it. You may feel a sense of loss at the thought of the lifestyle change you\u2019re facing. But thorough […]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"page_landing.php","meta":[],"yoast_head":"\nOne Week Meal Plan (BONUS – I will send you this plan and recipes)<\/h2>\n
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How to Make a Grocery List<\/h2>\n
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Summary<\/h2>\n
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